Tuesday January 12 2010

Weighted Dips, Burpies

5 reps each max rounds 20 min

Monday January 11 2010

Three rounds for time of:
12 Muscle-ups
75 Squats

Sub 4 Pull Ups and 4 Dips if you cannot do Muscle Ups

Odds and Ends

Open Gym time. Here is how it is going to work. Anyone wanting to take advantage of the open gym time is going to have to demonstrate proficiency in 15 movements chosen randomly from our repertoire. This is being done to make sure sure all members utilizing this time have a basic and broad and inclusive  technical ability. Safety is first as these times will be unsupervised. Please contact me (Michael) to set up your "test" The Open Gym is only available to members who have purchased an unlimited training package and 12 hours advance notice is required if you plan on coming in during "Open Gym" times

Sunday January 10 10

Skill Day

Snatch progressions

snatch 1 1 1 1 1

Pulling heavy on Saturday

Dead Lift

1 1 1 1 1 1 1

Friday January 8 2010

Skill Day:

Squat Clean. Progressions and max finding. Should be fun.

Thursday January 7 2010

Circuit Day

1 min each of Row and Dips

8 rounds